WOD:
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
Intended Stimulus: 10:00-15:00 Minutes
Intermediate:
For time:
400-300-200-100
Meter row
40-30-20-10
AbMat sit-ups
Double-unders
Beginner:
For time:
300-200-100
Meter row
30-20-10
Feet-anchored sit-ups
Single-unders
Home Workout:
For time:
5-4-3-2-1
Meter shuttle runs
50-40-30-20-10
AbMat sit-ups
Double-unders
– 1 shuttle run is 50 meters down and back.
Movement scaling options:
Row: Distance, substitutions
Ab mat sit ups: Reps, feet-anchored sit-ups, plank shoulder taps
Double unders: Reps, timed attempts, penguin taps, single-unders
Post-Workout Skill Work:
Accumulate:
30-50 GHD hip extensions or banded good mornings